The holiday season can be a fun time for teens, but it can also be stressful. This time of year can bring many family obligations, social pressures and school responsibilities to complete before winter break. Many teens turn to their phones to escape and relieve their stress. While some screen time can be healthy and help your teen connect with friends, too much can interfere with their sleep, school and relationships.

Research indicates that 50% of teens feel addicted to their smartphones and send an average of 100 texts a day. Furthermore, having over four hours of screen time each day has been associated with higher symptoms of anxiety and depression, linked to teens being less satisfied with life overall. Fortunately, there are many different strategies that can help alleviate these emotions.

Keep reading to find the red flags that your teen’s screen time may indicate stress this holiday season and how you can help your teen.

6 red flags that your teen’s screen time may signal holiday stress 

Having some screen time each day (during the holidays or otherwise) isn’t necessarily concerning. However, if you begin noticing certain emotional or behavioral changes at the same time, they could be signs your teen is facing holiday stress. Spotting these signs is the first step toward being able to support your teen and help them feel better. Here are some red flags that your teen’s screen time may indicate holiday stress: 

1. Social withdrawal

Teens experiencing holiday stress may spend increased time on their phone and less time with their loved ones. If your teen is skipping holiday gatherings or social activities and isolating in their bedroom, they could be using their phones as a coping mechanism. 

2. Loss of interest in the holidays

Excessive screen time can cause your teen to be overstimulated. When you add family gatherings and busy holiday schedules, it can lead to burnout. As a result, your teen may have a harder time enjoying holiday activities they once loved. 

3. Sleep disruption

If holiday pressures are causing your teen to have frequent screen time, it could make it more difficult for them to have a good night’s sleep. Late-night screen use can interfere with their natural sleep cycle, making it harder to fall asleep or stay asleep.

4. Physical symptoms

Excessive screen time may cause headaches, neck pain and eyestrain. If your teen has developed these symptoms this holiday season, it may be a sign that their phone use is affecting them physically. 

5. Frequent phone checking

Does your teen check their phone repeatedly, even during meals, homework or conversations? This constant monitoring could indicate underlying anxiety and a sign that your teen is using their smartphone to cope with stress. 

6. Intense reaction to limited screen time

If your teen reacts strongly when screen time is limited, showing frustration, anger or withdrawal, they could have underlying anxiety that they’re trying to ease with their phones. 

How to help your teen manage holiday stress 

The holidays can be a stressful time for anyone, including your teen. If you see changes in your teen’s behavior and emotions regarding their smartphone, they could be using it as a way to manage stress. The good news is that you can play an important role in helping your teen manage their emotions and navigate the stressors of this holiday season. Here are some strategies you can try:

• Start a calm conversation with your teen about what they’re going through and listen without judgment.
• Develop gentle screen-time boundaries, and set limits before bedtime.
• Suggest ideas for managing stress in healthy ways, like taking a break or going for a short walk.
• Make time for holiday activities that don’t involve screen time.

It’s also OK to reach out for professional support. A licensed clinical therapist can help identify the underlying causes of your teen’s excessive screen time and provide helpful strategies to cope.

Lightfully can help your teen manage holiday stress

If you think holiday stress is causing your teen’s excessive screen time, mood changes and isolation, it’s OK to ask for help. Addressing these concerns may help them rely less on screen time and learn to build healthy coping strategies that can improve their well-being. At Lightfully, our deeply compassionate, licensed clinical therapists are here to support you and your teen during this busy season and beyond. We offer multiple levels of care to consider for treatment, including our Partial Hospitalization Program (PHP) and Intensive Outpatient Program (IOP) 

Our IOP can help teens with moderate to severe mental health symptoms. It provides a bit more support than they can receive through regular outpatient therapy sessions. Our PHP is a highly specialized, structured level of care that involves full days of programming while allowing your teen to return home each night.

With these programs, your teen has access to evidence-based, whole-person-centered care. We can identify the root causes of their stressors and help your teen work toward the relief they need. 

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of your teen.